Training Tips

Training Tips

Fitness & Training Tips

Below you will find various tips on training, sculpting and weight loss.

Training for Weight Loss

I require my clients to do some type of cardiovascular exercise on their own to help burn more calories throughout the week. This is essential in the weight loss process since you still need to burn off more calories than you consume. This would require about 300- 500 calories a day to burn about 1 to 2 pounds per week. The long term goal is to keep the weight off. This cardio is not only good for the weight loss and control but to help lower the risk of diabetes, high blood pressure and cholesterol. Interval training is a method of training which involves weight training and cardio. For example, a client may perform a set of squats then go directly to squat jumps or box jumps. This helps keep the heart rate up, thus burns more calories.

Training for Mass

There are your typical ways to gain mass when working out. The general rule is 8-12 reps, 3-5 sets, however most evidence suggests that sets to failure will yield the best results. This might be done in only 2 to 3 sets. You have to make sure to perform only 8-12 reps and no more until you cannot perform another rep. HIT training is also a good supplement to your regime. You perform only 1 set to failure with no rest in between at the highest intensity possible. This set should be done to complete exhaustion. One of the best methods is performing 8 reps with heavy weights. The weight should be heavy enough to only perform 8-10 reps.

Training for Strength & Power

Generally, training for strength is characterized by doing low reps with a heavy load (6-8 reps). However there is a difference between the two. When you train for strength you are training for maximum strength in which may or not be sports related. Strength gains can be made by a 1 rep max or by sets to failure. Strength training is mainly used to determine how strong you are in a particular lift. There is really not a lot of ballistic movement or explosive movements with just strength training.

Power Training

Somewhat different but has some of the same similarities as training for strength. Power training uses a heavy load with even lower amount of reps (2-5 reps). Most of power training done emphasizes the importance of the movement of the exercise. For example, a hang clean may be performed only 3 reps to help develop power, explosiveness and speed in the legs, hips and shoulders. This type of exercise may imitate a lineman in football when he is blocking an opponent. The different types of lifts and speed at which the lifts are performed really helps to create more strength, speed and explosiveness. So with power training you not only develop strength but also a lot more. The lifts tend to be more sports specific. Lifts include: Push press, Push jerk, Hang clean, Power clean, Snatch, Hang snatch.

Toning & Sculpting

Somewhat different but has some of the same similarities as training for strength. Power training uses a heavy load with even lower amount of reps (2-5 reps). Most of power training done emphasizes the importance of the movement of the exercise. For example, a hang clean may be performed only 3 reps to help develop power, explosiveness and speed in the legs, hips and shoulders. This type of exercise may imitate a lineman in football when he is blocking an opponent. The different types of lifts and speed at which the lifts are performed really helps to create more strength, speed and explosiveness. So with power training you not only develop strength but also a lot more. This lifts tend to be more sports specific. Lifts include: Push press, Push Jerk, Hang clean, Power clean, Snatch, Hang snatch.

InTone Fitness is owned and operated by Michael Vann and is dedicated to helping people reach their goals. We offer gym memberships, personal training, and group fitness. We are located at 1848 West Arlington Blvd., Greenville, NC and we are close to the medical district.